The standing leg curl is an exercise for the hamstring muscles at the back of the thigh. While some gyms will have a machine that facilitates this exercise, you can do it by attaching weights to the ankle and following appropriate exercie form.
Find out about weight training terminology and exercise description if you need more information before you try this exercise. See more exercises.
1. How to Do the Standing Leg Curl - Exercise Description
Photo: (c) Paul Rogers and Cooloola Fitness
- Start with a light weight and stand facing the standing leg curl machine with one leg in position for the lift, hooked under the weight pad.
- Adjust the pads so that they are in a comfortable position around the ankle so that there is some heel involvement in the effort. You don't want the pads too high up the calf so that the effort places pressure directly on the soleus calf muscles and achilles tendon.
- You should adjust the weight so that you can do about 8 to 12 repetitions in each set.
- Grasp the support handles, remember to breathe out on exertion and in on recovery, then lift the pad upward as you flex the knee joints.
- Lift the pad as far as it will go toward the buttocks.
- Lift and lower the leg under control.
2. How to Do the Standing Leg Curl - Points to Note
Photo: (c) Paul Rogers and Cooloola Fitness
- This is mainly an exercise to build muscle in the hamstrings. It is not favored as an exercise to strengthen hamstrings for sports activity because of how the knee joint is flexed in relation to the hamstring activity.
- For further information on hamstrings, read Hamstring Strengthening Exercises.
- Don't lift excessively heavy weights on this machine. Settle into a rhythm with a weight that allows you to do about 8 to 12 repetitions for 3 sets.
- To some extent, you can target the hamstrings by pointing the toes (plantar flexion), and the calf muscle (gastrocnemius) by curling the toes toward the shin (dorsiflexion).
